T-bar row exercise is one of the most important workouts to target the large muscles of your back, specifically the latissimus dorsi (lats) as well as hit your teres major and biceps brachii. T-bar rows also work your shoulders and the pulling muscles in your arms — biceps, brachialis and brachioradialis. Your abdominals, hamstrings and glutes must also engage to help stabilize your body in the bent-over position as you lift.
- Always consult your doctor or physician before practice.
- Keep the weight in moderate due to the straining of your lower back.
- If you are a beginner in weight lifting, it is a good idea to have a spotter.
ONE-ARM T BAR ROW
BENT OVER ROW
SINGLE LEG DEADLIFT
Q: How many sets and reps do you recommend for T bar row?
A: For beginners, do at least 8-10 reps for 2-3 sets. Advanced trainees should shoot for 4-5 sets of 6-8 reps. If you cannot complete the set at first, it’s ok because quality is much more important than quantity in T-bar row workouts.
Q: What things should I avoid when practicing T-bar row?
A: Weight is the first important feature for an effective T-bar row exercise. Choose the weight that fits your fitness level to bring explosive result. Avoid picking too many weight plates, which can make you lose balance and collapse. Posture is the second essential consideration to perform T-bar row exercise. Always keep your back straight as you perform the exercise, as well as flex your arms and raise your elbows until they touch your body. Do not collapse your shoulders, jerk your arms, or use momentum to pull the weight up.